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Keto 101 – Keto Pantry Staples

Like any diet, when you decide that you want to go keto, there are a lot of adjustments to be made. For example, when my family and I decided we were going to start our keto journey, there were several things I took out of my house.

Why? Because simply having these things in the house is a temptation.

Even things that are technically keto-friendly depending on which of the different types of keto diet you choose, I will keep out of my house because they are either laden with calories, or just go against my weight loss goals.

Perhaps you can relate. If you keep cakes in the house but you’re not supposed to eat cake, what do you suddenly find yourself craving non-stop? You guessed it! CAKE!

Okay, now that we all want cake, go try my incredibly rich keto chocolate layer cake, and come back!

Keto Pantry Staples flour, oil, seasoning, and tomatoes

Giving You The Best Chance of Success with Keto Pantry Staples

I wanted to share my list of keto pantry staples with you. Note: This list is pantry staples, not kitchen staples. Everything on this list can be kept in your pantry, and not your fridge. Exceptions noted below.

I believe if you keep your pantry stocked with the items on this list, you will have a much higher chance of being successful with the keto diet. Let’s dive in!

In alphabetical order, here are the things you must keep in stock when you’re on a keto diet plan:

BONUS! Click here to be taken directly to the specific recommendations on Amazon in my Amazon Keto Pantry Staples List!

  • Almond flour – This is critical for making things like my easy keto bread recipe, which you will need for swapping out hamburger buns and white bread
  • Almond milk – While you will have to refrigerate after opening, you can buy almond milk boxed, and it is shelf-stable for a while. Also, make sure you get unsweetened almond milk as the sweetened stuff has sugar in it which is not keto-friendly
  • Avocado oil – Because healthy fats keep you full
  • Baking powder
  • Baking soda
  • Beef broth
  • BochaSweet Sugar ReplacementTrust me when I tell you to get both the powdered (similar to confectioners sugar) and granular
  • Bone broth
  • Canned pumpkin – Make sure there are no added sweeteners!
  • Canned chicken, tuna, salmon, etc… – When you’re in a pinch, and need a keto-friendly dinner in a hurry, you will thank me for this being in your pantry
  • Canned tomatoes – Believe it or not, canned tomatoes have been said to be better for you than the fresh ones at the grocery store
  • Capers – Keeping jarred capers on hand will come in handy for fish, Low Carb Lemon Chicken Piccata, and my Keto Low Carb Lox Omelet 
  • Chicken broth
  • Coconut flour
  • Coconut milk – Canned or boxed as long as it’s unsweetened
  • Coconut oil
  • Extra virgin olive oil
Keto Pantry Staples Olive Oil
  • Maple Extract
  • Monkfruit Sweetener
  • Olive oil spray – Unless you like scrubbing pots and pans
  • Nut butters like almond, pecan, and peanut – The key with this is to get unsweetened nut butters to avoid added sugars that can kick you out of ketosis
  • Pork Rinds – Makes a great substitute for breading for things like chicken tenders and fried fish sticks
  • Red wine – Great for flavoring things like my boneless short ribs that melt in your mouth 
  • Stevia liquid drops
  • Sugar free syrups – Substitutes of maple and honey
  • Swerve – This brand also sells both powdered and granular sugar replacements as well. You also have to try their brown sugar too! Great for baking and for sweetening up a bunch of dishes
  • Unsweetened cocoa powder
  • Vanilla extract
  • Xanthan gum

Keto Pantry Staples for Seasoning

Keto Pantry Staples Spices

Just because you’re going keto doesn’t mean you can’t add some flavor and pizazz to your meals. In fact, flavor is what will help keep you on the keto wagon! Keep these seasonings in stock:

  • All-spice
  • Black pepper
  • Cinnamon
  • Chili powder
  • Cumin
  • Everything But the Bagel Seasoning – Perfect for my Keto Pigs in a Blanket
  • Garlic powder
  • Ginger 
  • Italian seasoning blend
  • Nutmeg
  • Onion powder
  • Pumpkin pie spice
  • Rosemary
  • Salt 
  • Smoked paprika – You’ll need this for my classic baked chicken thighs. Once you have tried them, you may never go back to chicken breast
  • White pepper

Keto Pantry Staples for Snacking

Keto Pantry Staples Almonds

Let’s face it, you’re not always going to want to bake or cook something when you get hangry on the keto diet. That’s why I highly recommend you keep these snacks in your pantry for those last minute hunger pangs:

  • Beef jerky (chicken jerky and turkey sticks too) – These snacks are best paired with cheese or nuts since jerky isn’t high in fat
  • Freeze dried berries – Again, make sure there are no added sweeteners!
  • Nuts (Almonds, Macadamia, Pecans, Walnuts)
  • Olives – The best option for this is the snack packs so you don’t have to open a large can or jar.
  • Pepperoni or turkey pepperoni
  • Pork Rinds – Yes, this is on here twice because not only is it a great ingredient for cooking, they taste good on their own!
  • Seeds – Pumpkin and sunflower
  • Whisps Cheese Crisps

I recommend keeping some of these snacks with you while you’re on the go or at work/school. They will help you avoid the temptation of local fast food joints when you’re hungry and scrambling for something to eat.

Start Small With Your Keto Pantry Staples Stock

If you’re new to the keto diet, this list of keto pantry staples can feel overwhelming. But, you don’t have to buy everything on it at once.

Start with some basics like salt, oil, nut butter, and almond flour. Then, add more to your stock as you can. 

It’s worth noting that if you can buy it all, it’s a good idea to do so. And, you will feel full when you start committing to the diet. In fact, you might not even miss the “regular” stuff anymore.

Also, keep in mind this list of keto pantry staples is also far from an exhaustive one. There are plenty of additional items you can add to (or take away from!) this list if you choose to.

Just remember that this is a journey, not a get thin quick scheme. Take it one step at a time. I’m rooting for you!

Coming soon to the blog – my list of Keto Baking Essentials. If you want more content like this to help you on your keto journey, comment below and tell me what you want to learn!